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Catnapping Explained: why your baby is only sleeping for 30mins at a time.

  • Aug 31
  • 2 min read

If your baby only naps for 30-45 minutes, you’re likely dealing with catnapping.

This is one of the most common sleep challenges in young babies, and while it’s developmentally normal, it can be exhausting. This is the reason why I started reseraching baby sleep in the first place!


baby catnapping newborn

Why do short naps happen?

  • Sleep cycle transitions

A baby sleep cycle is around 25–50 minutes, give or take. Waking after one cycle is very common from as early as 8-weeks, and very prominent around the 4-month mark.

  • Difficulty resettling

Some babies need support to link sleep cycles and continue sleeping. Expecting them to consolidate sleep cycles without being able to self-settle initially isn't completely realistic.

  • Overtiredness

Being overtired can lead to shorter, lighter naps as hormones struggle to down-regulate into a restful sleep.

  • Undertiredness

On the flip side, not enough awake time can also result in short naps. Babies need sleep pressure to link sleep cycles.

  • Developmental stage

Catnapping is especially common between 3–6 months. You can start introducing gentle self-settling skills from 4 months old to help with this problem.


Can you fix catnapping?

The answer is: sometimes, and sometimes it improves with age.


settling and resettling baby catnapping

What can help:

  • Adjust wake windows

  • Aim for consistent nap timing

  • Try resettling when your baby wakes

  • Focus on overall sleep across the day


The bigger picture

Short naps don’t always mean something is wrong.

But if your baby is constantly overtired or struggling to function throughout the day, it’s worth looking at the bigger sleep picture. Some babies alternatively are completely content with 3-4x catnaps each day, and have consolidated restful sleep overnight.


If you’re dealing with catnapping and don’t know where to start, working with a sleep consultant like myself can look at the bigger picture to help your baby consolidate sleep both day and night. Spots are limited, so book in a 20min Espresso Call to get started today.

 
 
 

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